CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
6 KB Push Press
8 Pike to Plank
10 KB Swings
100m Run or 200m Row
Weightlifting
Single Arm Dumbell Press (4×8 )
Set of Cross Symmetry Rows in Between Each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min – AMRAP
10 Clean & Jerks
8 Bar Over Burpees
10 Knees to Elbow/12 V-Ups
40 Jump Rope